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Elite Base

Author

Phillip Smith

All plans by this Coach
No Ratings

Length

4 Weeks

Plan Specs

cycling road cycling advanced power based base period

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This plan is based around student athletes with a reasonably high level of fitness and ability to ride 6 days per week. It is designed for the late base period and is slightly modified from a polarised approach with the addition of sweet spot intervals to make up for somewhat limited time to train.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
13:20 hrs 5:00 hrs
2:31 hrs 1:16 hrs
1:00 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
13:20 hrs 5:00 hrs
2:31 hrs 1:16 hrs
1:00 hrs 1:00 hrs

Training Load By Week


Phillip Smith

Phillip Smith Coaching

I am a sports scientist with previous experience working across multiple sports. I specialise in road cycling and am currently completing a PhD, in training intensity distribution and periodisation in road cyclists.

Sample Day 1

1:00:00
25TSS
Recovery Ride (Or rest day)

Keep it easy, nice high cadence.

Sample Day 2

1:15:00
115.98TSS
VO2max Intervals

Do these early to allow lots of recovery before S&C

Sample Day 2

1:00:00
S&C

Sample Day 3

3:00:00
108TSS
Endurance Ride

Sample Day 4

1:15:00
115.98TSS
VO2max Intervals

Do these early to allow lots of recovery before S&C

Sample Day 5

1:10:00
76.08TSS
Sweet Spot Intervals

Sample Day 6

4:00:00
144TSS
Endurance Ride

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